Friday March 10th
Open week 3.
Class will run as normal throughout friday, your WOD will be the Open WOD 🙂
Thursday March 9th
Warm Up
Laps of love
WOD
5 rounds for time:
50 double unders
25 sit ups
Skill
30 on 30 off:
plank hold
squat hold
super couch hippy stretch
Wednesday March 8th
Warm Up
banded pull aparts
banded oh press
mtn climbers
x20
WOD
4 rounds: 9min cap
15 stoh
15burpee over bar
(rx unbroken stoh)
Skill
0-4mins:
tabatta hollow
5-9mins:
tabatta arch
10-15mins:
1-5 kipping swing(scale back to active hollow hang)
Tuesday March 7th
Warm Up
Tabatta(2 x20sec)
bike
burpees
pvc cleans
WOD
20min AMRAP
1 hang power clean(scale up to power clean from floor)
3 push up(scale up to hspu)
5 wallball
Skill
e2mom x 14mins(6sets + team talk)
set 1-3:
db/kb front squat x 10 reps(focus on front rack stability with awkward object)
team talk x 2mins
set 4-6: Single arm oh squat x 5/5(use db or kb or small plate
make em pretty reps instead of heavy load
Monday March 6th
Warm Up
10 air squats
10 lunges
10 pull aparts
5 burpees
WOD
In a team of 3 Complete
300 cal row
150 cal bike
Movement(in wod room)
e3mom x 15mins
20 db/kb bench
+
Sit ups 10-20
Friday 3rd of March
Its week 2 of the Open.
We will be running the Open WOD as the class WOD all day
Thursday 2nd of March
Warm Up
5min amrap
10 squats
10 sit ups
10 push ups
5 burpees
WOD
3 x 500m row
rest 5mins between efforts
you have 2:30 to complete your 500m
goal is to get the fastest three times possible
Gymnastics
0-4mins: hs kick ups
5-9mins: hs hold against wall
10-15mins: headstands with a buddy
Wednesday March 1st
Warm Up
Sally Up
into pvc mobility
WOD
21-15-9
c2b/jumping c2b(dont rip your hands!)
box jump
kb swing
(10min cap)
Barbell cycling
3 x tall squat snatch(up to hang snatch)
e2mom x 12mins
Tuesday February 28th
Warm Up
banded:
20 pass throughs
20 press
20 pull aparts
10 lunges
WOD
11min AMRAP
11 burpees
11 push ups(hspu)
11 right arm lunges
11 left arm lunges
oh-fr rack-farmers
Movement
Front squats x 5
e2mom x 12mins
Monday February 27th
Warm Up
Tabatta Jump jacks and air squats
Coach led lunge complex
WOD
30 wallballs
100 doubles
30 wallballs
100 doubles
rx unbroken wb
scale doubles 50/high singles
Gymnastics
15min emom:
Min 1: 30 sec arch hold
Min 2: 5 hollow pull back
Min 3: 5 kipping swing
